8 foods naturally rich in vitamin B12

Vitamin B12 helps your body make red blood cells, produce energy and keep your brain and your nerves healthy, but you should get it from food or supplements. If you don’t have enough, you might feel tired, weak or even develop anemia.

Jump at the main dishes to remember.

1. Red meat

Vitamin B12: 2.12 micrograms (MCG)
Portion: 4 ounces

Red meats like beef and pork are excellent sources of vitamin B12. Three ounces of 80% lean chopped beef offer just over 100% of the GDR for B12. Beef is also a good source of other nutrients such as folate, niacin, iron, zinc, potassium and proteins.

However, red meat can be rich in saturated fats. People trying to reduce their cholesterol should make saturated fat less than 6% of their daily calorie contribution.

2. Fish Gras

Vitamin B12: 6.3 mcg
Size service: a half-filet of salmon

Fatty fish are best known to be excellent sources of omega-3 fatty acids in heart health. But they are also good sources of other vitamins, such as B12. Examples of fatty fish include:

A half-filet of salmon (198 grams) represents 260% of your daily B12 needs.

3. Eggs

Vitamin B12: 0.5 mcg
Portion: 1 egg

Most vitamins and egg minerals are in the egg yolk. With vitamin B12, an egg provides 6 grams (G) of protein, 92 milligrams (mg) of potassium, 24 mg of calcium, 155 mg of choline, 90 mcg of vitamin A and 50 international units (IU) of vitamin D.

4. Dairy products

Vitamin B12: 1.28 mcg
Size service: 170 g Container

Dairy products such as milk, cheese and yogurt are good sources of vitamins and minerals. A non -greasy Greek yogurt container contains around 50% B12 needs per day, 230 mg of phosphorus, 240 mg of potassium, 187 mg of calcium and approximately 17 g of protein.

5. Crustaceans

Vitamin B12: 1.22 mcg
Size service: 3 ounces of lobster

Crustaceans, such as clams, lobster and mussels, are excellent sources of protein, vitamins and minerals. For example, lobster provides B12 and 16 g of protein, 62 mcg of selenium, 9 mcg of Folat and 68 mcg of choline.

6. Organ meat

Vitamin B12: 60 mcg
Size service: 3 ounces

Animal organ meats, such as liver and kidneys, are responsible for nutrients, even if they are less popular than before. Because B12 can be stored in the liver, these meats are generally the foods richest in vitamin B12.

The liver offers approximately 2,500% of the recommended daily contribution of vitamin B12. In addition, 3 ounces of liver provide 25 g of protein, 5 mg of iron, 422 mg of phosphorus, 299 mg of potassium and 215 mcg of folate.

7. Nutritional yeast

Vitamin B12: 24 mcg
Size service: 16 g

Nutritional yeast is a popular food and cooking ingredient for vegan meal plans. It is a kind of yeast cultivated for food and offers a salty flavor. However, yeast cannot make vitamin B12, so it must be fortified to be used as a food source. Nutritional yeast is made to provide proteins, vitamins and minerals.

8. Non -dairy milk

Vitamin B12: 3 mcg
Size portion: 8 ounces

Non -dairy milk, such as almonds, soybeans, oats or cashew milk, does not naturally contain vitamin B12. It is often fortified to provide several vitamins and minerals.

Why is vitamin B12 important?

Vitamin B12 is crucial for several functions in the body, including:

• Maintain the health of nerve and brain cells
• Stimulating focus and cognitive function (thought and memory)
• Helps to make healthy red blood cells and prevent anemia
• Used to facilitate energy production
• Protects eye health
• Help in duplication and DNA regulation
• Can help avoid congenital anomalies (those present at birth)

Recommended daily contribution

The recommended food allowance (GDR) for vitamin B12 is 2.4 micrograms per day. Pregnant, the GDR increases to 2.6 micrograms per day, while breastfeeding is 2.8 micrograms per day. This can be consumed by food or food supplements.

No toxic effect of vitamin B12 was identified at this time. This is probably due to the fact that any excess of vitamins soluble in water can be removed from the body by urine.

However, speak with your health care provider before starting any new food supplement. Whole foods, with their variety of nutrients, can be beneficial to meet your nutritional needs.

Main to remember

• Vitamin B12 supports energy, formation of red blood cells, nervous function and DNA production.
• A deficiency can cause fatigue, weakness, headaches and concentration problems.
• Vitamin B12 is found in beef, non -dairy milk, nutritional yeast, organ meats, fatty fish, dairy products, etc.